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All exercises

Band stiff leg deadlift

Beginner

Band stiff leg deadlift is a compound resistance band exercise for the glutes, also working the hamstrings and lower back.

What it works

Primary muscle

Glutes

Also works

HamstringsLower back

Equipment
Resistance band
Movement
Legs
Type
Compound
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Stand with your feet shoulder-width apart and place the band around your ankles.
  2. 2Hold the band with both hands in front of your thighs, palms facing your body.
  3. 3Keeping your back straight and your core engaged, hinge at the hips and slowly lower your upper body towards the ground.
  4. 4As you lower, push your hips back and allow your knees to bend slightly.
  5. 5Lower the band towards the ground, feeling a stretch in your hamstrings.
  6. 6Pause for a moment at the bottom, then engage your glutes and hamstrings to lift your upper body back up to the starting position.
  7. 7Repeat for the desired number of repetitions.

What to do instead

  • Dumbbell stiff leg deadliftDumbbell
  • Dumbbell deadliftDumbbell
  • Band straight back stiff leg deadliftResistance band
  • Dumbbell single leg deadliftDumbbell
  • Dumbbell straight leg deadliftDumbbell
  • Rear decline bridgeBodyweight

Harder variations

  • Dumbbell single leg deadliftDumbbell
  • Dumbbell single leg deadlift with stepbox supportDumbbell
  • Dumbbell stiff leg deadliftDumbbell
  • Dumbbell straight leg deadliftDumbbell
Logged today · 2 min restBand stiff leg deadlift

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